NSCA CSCS Exam Questions

Correct answer: Oxidative system 

Because this is a high-intensity, short-duration exercise, it signals that an anaerobic system will be responsible for the production of ATP. The phosphagen system will provide the initial ATP, while anaerobic glycolysis, also referred to as fast glycolysis, will provide the remaining ATP. 

Primary energy systems based on exercise intensity and duration are as follows:

• Maximum-intensity activities that last fewer than six seconds only use the ATP/CP (phosphagen system) for energy.
• Very high-intensity activities that last between 6 and 30 seconds use both the phosphagen system and anaerobic glycolysis (fast glycolysis).
• High-intensity activities between 30 seconds and 2 minutes use fast glycolysis.
• Moderate intensity activities between 2 and 3 minutes will use both fast glycolysis and the oxidative system.
• Low-intensity activities lasting longer than 3 minutes primarily use the oxidative system.

Oxidation of fats and proteins can occur in the oxidative system and can be used to create ATP for longer duration, lower intensity activity.

Correct answer: Dumbbell shoulder press

The teres major performs adduction, extension, and internal rotation at the shoulder. The dumbbell shoulder press incorporates shoulder abduction and elbow extension. Therefore, the teres major is an antagonist during this exercise. 

Cable internal rotation and the bent-over dumbbell shoulder extension would both involve the teres major as an agonist. 

Correct answer: Passive pre-stretch

During Proprioceptive Neuromuscular Facilitation (PNF) stretching, the hold-relax technique begins with a passive pre-stretch. This initial phase involves stretching the target muscle (antagonist) to a point of mild discomfort by an external force, such as a partner or the individual themselves, without any active contribution from the muscle being stretched. This passive stretch is typically held for about 10 seconds, preparing the muscle for the subsequent phases of the hold-relax technique.

Other components related to the hold-relax technique include:

• Active Pre-Stretch: This would involve the individual actively stretching the muscle using their own muscular force, which is not the initial step in the hold-relax technique of PNF stretching. The hold-relax technique specifically starts with a passive stretch to ensure that the muscle is lengthened without active resistance.
• Contraction of the Agonist Muscle: In the context of the hold-relax technique, the focus is initially on the antagonist muscle (the one being stretched), not the agonist muscle. While PNF can involve utilizing the agonist muscle, particularly in techniques like hold-relax with agonist contraction, the initial phase of hold-relax does not involve active contraction of the agonist muscle.
• Contraction of the Antagonist Muscle: After the passive pre-stretch, the individual is instructed to isometrically contract the antagonist muscle (the one being stretched) against resistance without changing the muscle length, typically for six-10 seconds. This phase follows the passive pre-stretch and is aimed at increasing muscle relaxation through autogenic inhibition, allowing for a deeper stretch in the subsequent passive stretch phase.

The hold-relax technique of PNF stretching is characterized by its initial passive pre-stretch phase, which sets the foundation for the isometric contraction and further stretching phases, aiming to increase flexibility and range of motion in the targeted muscle.

Correct answer: Complex training

Complex training involves alternating an exercise that uses the stretch-shortening cycle (SSC), such as a plyometric movement, with a heavy resistance exercise such as a squat, in order to enhance their benefits.

Complex training is based on post-activation potentiation, an advanced method of enhancing subsequent performance. 

Supersets involve two resistance training exercises that work opposing muscle groups.

Correct answer: Aerobic system

Most sports require a varying combination of the different energy systems (phosphagen, glycolytic, and aerobic), and typically emphasize one system over the others. Power sports rely more on the phosphagen system, while endurance sports rely more on the aerobic system. 

Mixed martial arts have a high power output as well as an endurance component, requiring a high metabolic demand from both the phosphagen and the glycolytic systems, as well as a moderate aerobic demand.

Cross-country skiing and rowing have high aerobic demands.

Correct answer: Pillar stretch

In a pull-up, the prime mover is the latissimus dorsi. The pillar stretch, where the arms are brought straight up overhead with the hands interlocked, is a great stretch to target this muscle group. 

Crossing the arm in front of the chest stretches the posterior deltoid, rhomboids, and middle trapezius. The seated lean back stretch targets the deltoids and pectoralis major.

Correct answer: Anaerobic

Processes that do not require the presence of oxygen are referred to as anaerobic. Anaerobic processes occur in the absence of oxygen and are typically used by cells to generate energy (ATP) when oxygen levels are insufficient for aerobic metabolism. In the context of physical activity, anaerobic energy systems, such as the ATP-CP system and anaerobic glycolysis, provide energy for short, high-intensity efforts where oxygen availability cannot meet the immediate energy demands.

In contrast:

• Aerobic processes are those that rely on oxygen to produce energy. Aerobic metabolism, which includes the Krebs cycle and oxidative phosphorylation, is the primary source of ATP during prolonged, lower-intensity activities. It is more efficient than anaerobic metabolism in terms of the amount of ATP produced per molecule of glucose but requires a continuous supply of oxygen.
• Krebs cycle (also known as the citric acid cycle or TCA cycle) is a series of enzyme-catalyzed chemical reactions that form a key part of aerobic respiration. It takes place in the mitochondria of cells and requires oxygen indirectly; while oxygen is not used directly in the Krebs cycle, it is essential for the electron transport chain that operates in tandem with the cycle to produce ATP.
• Oxidative system refers to the aerobic energy system, which includes the Krebs cycle and the electron transport chain. This system uses oxygen to break down carbohydrates, fats, and proteins into carbon dioxide, water, and ATP. It is the body's most prolonged and sustained source of energy, especially important during endurance activities.

Anaerobic processes, therefore, are those that can occur in the absence of oxygen, enabling cells and muscles to generate energy in situations where oxygen supply is limited or the demand for energy exceeds the capacity of aerobic metabolism.

Correct answer: Forcefully and quickly straighten the hips, knees, and ankles to reverse the movement

During the catch movement phase of the push press exercise, it is not correct to forcefully and quickly straighten the hips, knees, and ankles to reverse the movement. This action actually describes part of the drive movement phase, where the athlete uses the lower body to initiate the upward drive of the barbell. The drive phase involves a powerful extension of the hips, knees, and ankles to generate momentum, helping to propel the barbell upward from the shoulders.

In the catch phase of the push press, the following actions occur:

• Hips and Knees are Fully Extended: After the initial drive, the athlete extends their hips and knees fully to support the body and stabilize the barbell in the overhead position.
• The Bar is Overhead From the Drive: The momentum generated from the Drive phase brings the bar overhead. The athlete's task during the Catch phase is to stabilize the bar in this position.
• Press the Barbell Up the Rest of the Way: If necessary, the athlete may perform a final press to fully extend the arms and lock out the elbows, ensuring the barbell is stabilized in a straight-arm position overhead.

The catch phase is characterized by stabilization and support of the barbell in the overhead position rather than the dynamic movement of extending the hips, knees, and ankles, which is a hallmark of the drive phase. Understanding the distinction between these phases is crucial for proper execution and maximizing the effectiveness of the push press exercise.

Correct answer: Trait anxiety

When someone has a personality variable or disposition where he/she assumes an environment or event will be negative before it happens, this is known as trait anxiety. Those with trait anxiety tend to be more prone to thoughts of failure, catastrophe, and ego-oriented concerns. For athletes, this can result in distracted thinking and decreased performance.

Correct answer: Z-line

The smallest contractile unit within a muscle, a sarcomere, is organized specifically to create efficient muscle contraction. Myosin connects to actin filaments via the myosin cross-bridges, and during a muscle contraction, they pull the actin at either end of the sarcomere toward the center of the sarcomere, overlapping the myosin.

The actin filaments are anchored to the Z-lines, which move closer to each other as the actin and myosin increasingly overlap.

Some of the organizational structures of a sarcomere are:

• A-band: the length of the myosin filaments
• I-band: area that contains only actin
• H-zone: area that contains only myosin
• Z-line: thin dark line running longitudinally through I-band where the actin is attached

Correct answer: Yo-yo intermittent 

When selecting athletic performance tests, the validity and reliability of those tests should be high. To ensure content validity, one important consideration is metabolic system specificity. Content validity ensures that the included tests are appropriate for the athlete being tested in that the tests measure constructs important to their sport activities, including the primary metabolic systems the athlete uses for performance.

A gymnast primarily uses the phosphagen and glycolytic systems, and therefore, included tests should reflect this requirement. The Margaria-Kalamen test and the vertical jump are both measures of maximal power, and therefore, have metabolic specificity for the gymnast.

The yo-yo intermittent test is a measure of aerobic capacity, which is not necessary for a gymnast. The oxidative (aerobic) system is targeted for longer activities (over 3 minutes). Gymnastics routines are shorter than 2 minutes in length.

Correct answer: A movement that places a load on the spine in a direct or indirect manner

When a movement loads the spine directly or indirectly and challenges postural stabilization, this is known as a structural exercise.

While many structural exercises involve multiple joints, this is not always the case. The abdominal muscles are involved in many structural exercises, but this is not a complete definition of the term.

Correct answer: Hike your shoulders up toward your ears

The lateral shoulder raise works the deltoids of the shoulders, almost exclusively toward the lateral head and anterior head. Hiking the shoulders activates the traps, which is not desirable during this exercise.

During the upward phase of the movement, your elbows should be slightly flexed, and the arms should eventually reach a point where they are parallel with the ground, or about shoulder height. Your thumbs should generally be pointed toward the ceiling, or forward during a lateral raise. In some specific rehab plans, you may perform an "empty can" exercise, where the thumbs are pointed down during a shoulder abduction movement. However, the empty can exercise is distinct from a traditional lateral raise and is inappropriate for many clients due to potential shoulder impingement issues. 

Correct answer: Amino acids can be converted into both fatty acids and glucose

While it is not ideal, amino acids can be converted into both fatty acids and glucose when needed. However, neither glucose nor fatty acids can be converted to amino acids, as these substances lack nitrogen.

Correct answer: Tapering

When an athlete is engaged in a great amount of exercise and work, especially sports-specific exercises, they increase their chances of developing overstraining syndrome.

Overtraining syndrome (OTS) is a "prolonged maladaptation" of several biological, neurochemical, and hormonal regulation mechanisms. Many alternative terms have been suggested, including burnout, chronic overwork, staleness, unexplained underperformance syndrome, and extreme fatigue. True OTS can be extremely detrimental, lasting as long as six months or beyond, and can potentially ruin an athletic career.

At the basic level, OTS is a result of an imbalance between training recovery and often occurs with high-intensity, high-volume, and/or high-frequency training with little to no rest. It is important to challenge the body in order to elicit training adaptations, but rest and recovery are just as important to forward progress.

There are a few strategies strength and conditioning professionals can utilize to help prevent overtraining, including emphasizing and planning for ample rest and recovery. 

Tapering involves a scheduled decrease in volume and/or intensity of training in order to provide additional recovery while maintaining peak performance. This is often used prior to competition to enhance performance.

Overreaching can be beneficial and describes the method of overloading the body to elicit training adaptations. Temporary decreases in performance are expected, but performance levels return after recovery. It is important to monitor athlete response to prevent nonfunctional overreaching, which describes a stagnation or decrease in performance that does not return to baseline after a regular period of recovery. This is an indication that an athlete is on the path to being overtrained.

Detraining is the loss of training adaptations due to cessation of training. This is not a helpful strategy, as athletes' performance will decline during detraining.

Correct answer: Glycogen 

Glycogen stores are depleted during training and competition. When glycogen is depleted, performance declines. This includes muscular force and power output. Consuming carbohydrates before, during, and after training and competition replenishes glycogen stores, which helps to maintain an optimum level of performance.

All athletes should be aware of the carbohydrate recommendations based on their activity and intensity and duration of training.

Correct answer: In trained athletes who are rehabilitating from an injury

Incorporating instability exercises into core training is best applied with trained athletes who are rehabilitating from an injury. 

Instability exercises, which often involve equipment like stability balls, balance boards, or wobble cushions, require the engagement of core muscles to maintain balance and posture. For athletes in rehabilitation, these exercises can help restore proprioception, balance, and core stability, which are crucial for a safe return to full athletic activity. The controlled environment of rehab, combined with the athlete's prior training experience, makes this an optimal time to focus on regaining and enhancing core stability through instability exercises.

Other scenarios include:

• With untrained athletes who are relatively weak: Untrained or weaker athletes may not have the foundational strength or neuromuscular control necessary to safely and effectively perform instability exercises. Starting with basic core stabilization and strength exercises on stable surfaces is generally recommended to build a base before introducing instability.
• With trained athletes who are trying to optimize strength and power: While instability exercises can be beneficial for core stabilization, they are not the most effective for maximizing strength and power output. Trained athletes looking to optimize these aspects should focus on traditional strength and power exercises that allow for the use of heavier loads and more explosive movements.
• With untrained athletes who are new to the exercise: Introducing instability exercises to untrained athletes who are new to exercise should be approached with caution. It's important to first establish core strength, coordination, and an understanding of proper form on stable surfaces before adding the complexity of instability to ensure safety and effectiveness.

For trained athletes in rehabilitation, incorporating instability exercises can be particularly beneficial for enhancing core stability and function, contributing to a comprehensive recovery and reducing the risk of future injuries.

Correct answer: Warm-ups

In addition to the benefits already mentioned, a well-designed warm-up can improve muscle strength and power, lower viscous resistance in muscles, improve oxygen delivery, increase blood flow to muscles, and enhance metabolic reactions.

All warm-ups should consist of general and sport-specific activities. General warm-ups include around 5 minutes of aerobic activities such as jogging, skipping, etc. Specific warm-ups incorporate movements similar to those used in the sport one participates in.

Correct answer: Resting heart rate

As an individual increases their aerobic capacity with consistent training, the amount of ATP stored in the body increases, along with other energy substrates such as creatine phosphate (CP) and glycogen.

Blood pressure and resting heart rate would decrease.

Correct answer: Performance skills

Feedback helps an athlete acquire and hone motor skills by providing information about the movement pattern and associated goal. This information is essential as it can be used to make appropriate changes in order to achieve the desired outcome.